Few Fitness Exercises to do at Home

Fitness Exercises at home is more pleasant for many people. No sweaty bodies like in the gym, no gaping men who don’t exactly contribute to the wellbeing and no expensive membership fees. Yes, you only need a little discipline and little or no equipment for training at home. We’ll show you a few effective exercises and how they can be meaningfully integrated into a training plan for the whole body.

Equipment that pays off

You hardly need any equipment for these fitness exercises at home. For exercises where you have to kneel or lie on your back, a yoga mat can be worthwhile, as it protects the joints. Alternatively, you can also use a blanket or a towel.

Dumbbells are also beneficial for many exercises, but you don’t necessarily need them either. You can also take full water bottles or fill bottles with sand instead and you have great weights for your training.

If you want to make some exercises more intensive then you can also use a TheraBand or Resistance Band. You can get this for a few dollars on the Internet or in sports shops and it is incredibly practical and versatile for your workout at home.

Below we show you some great exercises for effective full-body workout/fitness exercises at home but first, check out our Weight Loss Guide.

Exercises for the arms

1. Triceps Dip

You need a chair for this exercise.

Support your arms on the chair, your hands point slightly outwards and your legs are straight forward, with the weight on your heels.

Push your arms through and lift your body up.

Repeat the exercise 12 times.

Training goal: The exercise strengthens the triceps and eliminates the dreaded angle muscle.

2. Bicep Curls

Here you need dumbbells or two full water bottles again.

Stand hip-width apart with your legs are slightly bent.

Hold the dumbbells so that your forearms and upper arms are at right angles to each other.

Now move the weights towards the upper arms, whereby they do not move.

Training goal: This exercise trains the biceps.

Exercises for the back

1. Dry Swimming

Lie on your stomach and raise your arms and legs slightly.

Perform breaststroke movements with your arms, slowly counting to 30.

Repeat the exercise 3 times.

Training goal: This exercise strengthens the back and ensures a strong and upright posture.

2. Reverse Flys

Stand hip-wide and bend your knees slightly, your upper body is bent forward.

Hold two bottles of water in your hands, palms facing down, and elbows slightly bent.

Bring your upper arms and shoulders back as slowly as possible – so pinch your shoulder blades together – and back again.

Training goal: The exercise strengthens the outer deltoid muscles, i.e. shoulders and neck. This prevents tension.

Is your back a painful problem area of yours? Then these tips from the back school may help you! But be careful and do it the right way.

Exercises for legs and buttocks

1. Power Bridge

Lie on your back and bend your legs, your arms lie flat on the floor.

Raise your buttocks until your thighs and back line up.

Then straighten your right leg and bend it again.

Change your leg.

To make the exercise more intense, you can also place the main leg on a chair.

Training goal: With this exercise, you ensure a firm bottom.

2. Lunges

Place your legs hip-width apart on the floor and your toes pointing forward.

Now take a big step forward so that you are in a lunge while the upper body is straight.

Now slowly move the back leg down and up again but don’t touch the ground.

Change leg.

If you want to make the exercise more intense then use dumbbells or water bottles.

Training goal: lunges make strong legs and buttocks and ensure a beautiful lower body.

Exercises for the chest

1. Pushups

Support yourself on your hands and knees while your back and thighs form a line.

Slowly go down and push yourself up again.

By getting on your knees, you can make this classic push-ups easier. Make it difficult by putting your feet on a chair.

Training goal: push-ups ensure defined chest muscles and thus a beautiful and tight cleavage.

2. Press Dumbbells

Grab two dumbbells. Alternatively, the filled water bottle or other weight works.

Lie on your back and bend your legs.

Lift the two dumbbells over your chest but be careful not to bend your wrists.

Slowly bring them back to the chest and repeat the exercise.

Training goal: The dumbbell press strengthens the chest muscle and strengthens the musculoskeletal system.

Exercises for the stomach

1. Leg Scissors

Lie flat on the floor

Extend one leg vertically and the other hovers above the ground.

Change 30 times.

Training goal: This exercise primarily strains the lower abdominal muscles.

2. Plank

Go to the forearm support with your elbows under your shoulder.

Back and buttocks form a line but the buttocks should neither sag nor protrude into the air.

Hold this position for at least 30 seconds and continue breathing.

Training goal: The plank strengthens arms, legs, chest, and buttocks, but above all the stomach and is therefore a perfect all-round exercise.

Whole-body exercises

1. Burpees

Go into the squat and place your hands on the floor next to your feet.

Now jump back with your feet so that they land in the push-up position.

Do a push-up.

Jump back into the squat.

Take a jump and start all over again.

Training goal: Burpees are a highly effective exercise for the whole body – and also an incredible fat killer!

2. Squats

Place your legs hip-width apart on the floor and your toes pointing forward.

Slowly bend your knees until your thighs are as parallel as possible to the floor.

Hold your arms out in front of your torso.

In order to make the exercise more intensive, use dumbbells (or water false) or a TheraBand.

Alternatively, you can also do sumo squats – in doing so, you go into a broad tackle in front of the squat.

Training goal: Squats strengthen the entire body. Legs and buttocks, in particular, are nicely defined, but the stomach and back are also strained.

Adjust repetitions to the training goal

To make the fitness exercises really work, you have to repeat them. How often you should do this depends on your training goal. If you want to build muscle, you should make the exercises as intensive as possible and do 8-10 repetitions per set.

If your primary goal is strength endurance and you want to define your body, choose a lower intensity, and do more repetitions. There should be 15-20 pieces per set.

In order to achieve the best possible weight loss result, a combination of the two elements is extremely useful. You can also add cardio sessions such as light jogging, cycling, and swimming to the training plan.

Whole-body exercise plan for at home

Finally, we would like to give you a small fitness program at home. Do this in a disciplined manner and adjust the intensity and the number of repetitions independently so that you can challenge your body again and again and set new training stimuli. Don’t forget to warm up before every workout! 5 minutes of jumping rope or jumping jacks are often enough and effectively prevent injuries.

And as always with exercises, of course: don’t overdo it and treat yourself to rest days, these need the muscles to regenerate. If you feel very fit, there is nothing to be said against a walk or a relaxed jogging session on these days!

Home fitness has several advantages. You train in a protected room and make yourself independent of expensive fees or inflexible opening times of the fitness center. In this part, we have shown you some fitness exercises at home that you can easily do. Stay disciplined, and you should see some great results soon!

Giving up is never a solution and not in any situation should you give up exercising. Combine these exercises with a well-balanced diet or a diet plan of your choice and you shall own that dream body you have always wished for.